Thursday

For Time:

Row (500m, 600m, 700m)

20 x Pushups (L1 Banded)

30 x SDHP (30/20, 40/30, 50/40)

40 x Box Jumps (24/20)

Run (L1 & L2 400m, L3 800m)

40 x Pullups

30 x Wall Balls

20 x Burpees (L2 & L3 Burpee Bar touch)

Wednesday

AMRAP 12

L1 2 x Strict Pullups, L2 3 x C2B Pullups, L3 2 x Muscle Ups (ring or bar)

4 x Hang Squat Snatch (30/20, 40/30, 50/40)

8 x Toes to Bar

12 x KB Swings (16/12, 24/16, 32/24)

100m Sprint

Tuesday

For Time-
Buy in: Run (L1 & L2 400m, L3 800m)

15-12-9-6-3
Power Clean & Jerk @ 60% 1RM
Burpee Box Jump

Cash Out: L1 500 x S/U, L2 200 x D/U, L3 300 x D/Us

Friday

Partner WOD - AMRAP 25

Run 200m together

Ladder A)
5/4/3/2/1 Burpees
1/2/3/4/5 Wall Balls
Partner A does full ladder, then rests while Partner B does full Ladder

Ladder B)
5/4/3/2/1 Pullups
1/2/3/4/5 Box Jumps 20"
Partner A does full ladder, then rests while Partner B does full Ladder

Run 200m together

For Max Reps:
60 seconds max hang power cleans (L1 30/20, L2 & L3 40/30)
60 seconds max Front squats (L1 30/20, L2 & L3 40/30)
60 seconds max push press (L1 30/20, L2 & L3 40/30)
Partner A does 60 seconds HPC, then rests while Partner B does 60 seconds HPC, Partner A does 60 seconds FS, then rests while Partner B does 60 seconds FS etc.

Scoring - Record total reps per team from the 3 minutes of max reps only.

Thursday

10 Minutes: 1RM Strict Press

OTMEM 16:

Odds: 4 x Strict Press @ 75% 1RM

Evens: Walking Lunge 15/10kg (L1 10m, L2 & L3 25m)